16/4/23 BIKE ERG 0:40 Efforts | 1:20 Recovery x 4 2min Rest Repeat. If you're working off FTP, hit Zone 5 Power, or above Threshold. We're looking to bank time at V02 Max Pace. After the first block of 4 Efforts, rest for 2mins, then repeat, for a total of 8 Intervals. This is short, so work hard! There's no rest today between intervals, just recovery, so for the 1:20 Recovery intervals, drop the damper lever all the way down and soft pedal. Warm up thoroughly before this session, you can find a Bike, Ski or Row Erg Warm Up in The Engine Room library.